Summer season is here and you need to get some quick gains. Say no more! This training program is full body based, targeting every major muscle group in a push/pull split. Feel free to add your own assistance exercises that you see fit for yourself. The rep range is for strength and hypertrophy. If you want to add more muscle mass, do the reps in a slower tempo than suggested below.

​The following Variables are for all the Exercises for the month of JuneCompound exercise rep range: 8Assistance exercise rep range: 10 - 12Set Range: 4-5Break between sets: 2< mins (compound exercise only); Assistance exercises: No breaksIntensity: 80% (8 reps) of your 1RMTempo: For the advanced, you can think of each rep as 1-2-1 (eccentric/isometric/ concentric.)

Pendlay Row

​DAY 1 - upper push/lower pull

Exercise

Sets

Reps

Intensity

Rest between Sets

Bench Press

5

8

80% of 1RM

2<mins

Snatch-Grip Deadlift

5

8

80% of 1RM

2<mins

DB Floor Presspair withDB Rear Foot Elevated Split Squat

4

10

​12/Leg

75% of 1RM

No Break

Low to High Cable Fly​pair withGood-Mornings

4

12

​10

70% of 1RM

No Break

Forearm Lateral Crunchpair with​MB Twists

4

15/Side

​20/Side

Body Weight

​10 lbs

No Break

Hanging Leg Raise

DAY 2 - UPPER pull/lower push

Exercise

Sets

Reps

Intensity

​Rest between Sets

High Bar​Back Squat

5

8

80% of 1RM

​2<mins

Pendlay Row

5

8

80% of 1RM

​2<mins

Reverse Lungepair with​Lat Pull Downs

4

12 each leg

​12

75% of 1RM

No Break

1-Arm RowPair with​Cross-Over Lunge

4

12

​15/Leg

70% of 1RM

No Break

​DB Sit upspair with​Seated leg Raises

4

15

​15

15 lbs

​Body Weight

No Break

​Warm-up and Cool-downs are to last no longer than 8 - 10 minutes each. Try and use different methods such as running, mobility drills and activities like skipping rope. Limit the static stretching to muscles that you feel are tight.